Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Engage your core, inhale, and bend your knees, allowing your knees to track over your toes. Lower until thighs are parallel to the floor, maintaining an upright torso. Briefly pause at the bottom if desired. Exhale and drive through your midfoot to extend your knees and hips, returning to the starting position. Squeeze your quads at the top, avoiding knee lockout.
To protect your knees, ensure they track directly over your toes throughout the movement, preventing them from collapsing inward or bowing outward. Maintain an upright torso throughout the exercise to protect your lower back and ensure the focus remains on your quadriceps. Actively drive through the midfoot during the upward phase to maximize power and stability, avoiding a heel lift. Keep your core engaged throughout the entire exercise to stabilize your spine and improve overall control. Ensure your heels remain firmly planted on the platform to maintain balance and prevent rocking during the squat.
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